What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Single Arm Tricep Extension

Keep the upper arm beside the head and lower behind it rather than out to the side, then lock out without swinging. Working one arm at a time stops the stronger side carrying the weaker one, which is exactly what a two-handed version hides.

StrengthOtherControlledAll triceps exercises

What it works

Triceps

How to do it

1Hold one dumbbell overhead with the upper arm vertical and beside your head.
2Lower the weight behind your head, not out to the side, keeping the upper arm still — only the elbow moves.
3Extend back to lockout without swinging or letting the shoulder drift forward.
4Working one arm at a time is deliberate: with two hands the stronger side quietly takes more of the load and you never find out, which is exactly how an imbalance survives months of training.

Cues that matter

›Upper arm still, beside your head
›Lower behind the head, not to the side
›Lock out without swinging

Train the same thing

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

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